Cucumber cold soup with hemp oil – a summer soup served cold

Cucumber cold soup is a dish that doesn't require a stove. A blender, good field cucumbers, a large bunch of dill, and 15 minutes – that's all you need. Cold-pressed hemp oil transforms this dish into something more than just a refreshing vegetable drink: it adds omega-3 and omega-6 fatty acids in optimal proportions and intensifies the green color and freshness of the cucumber. As an unheated soup, cold soup is one of the few dishes where hemp oil utilizes its full nutritional potential – no degradation of fats, no cooking. The recipe below includes nutritional values and tips for achieving the perfect consistency.

KEY INFORMATION
• Hemp oil contains about 76–80% polyunsaturated fatty acids – one of the highest levels among vegetable oils (Callaway, Euphytica, 2004).
• The smoke point of hemp oil is about 165°C – it is suitable only for cold dishes and dressings, not for frying (PMC, 2020).
• Cucumber contains about 95% water and provides vitamin K (about 16 µg/100 g) and potassium – an ideal ingredient for a hydrating summer soup.
• A tablespoon of hemp oil (15 ml) provides about 125 kcal, 14 g of fat, and about 5 mg of vitamin E (USDA FoodData Central, 2023).

Why does hemp oil pair well with cucumber cold soup?

Cucumber cold soup is a cold dish – and that's exactly why hemp oil is perfect here. Hemp Oil Canada (PMC, 2020) confirms that the smoke point of hemp oil is about 165°C – above this temperature, omega-3 and omega-6 fatty acids degrade and lose their nutritional value. In cold soup, this temperature is never reached. Hemp oil contains about 76–80% polyunsaturated fatty acids (Callaway, Euphytica, 2004) – it retains them intact as a cold dressing for the soup.

The flavor is the second advantage. Hemp oil has an intense green color and a subtly herbal, slightly nutty aroma – it pairs perfectly with dill, cucumber, and garlic. A teaspoon of oil on top of the cold soup creates a visual effect of dark green swirling on the light green soup and enhances its freshness. Cream dulls the flavor of the cucumber; hemp oil amplifies it.

We noticed in tests that cucumber cold soup with hemp oil tastes significantly better after at least 30 minutes in the refrigerator than immediately after blending. Chilling allows the flavors to meld: the cucumber releases water, the dill infuses, and the garlic mellows. The temperature is also practical – a chilled soup quenches thirst better than one at room temperature.

Nutritional values – what does this serving provide?

One serving of cold soup (about 250 ml) with a teaspoon of hemp oil (5 ml) and without yogurt provides about 85 kcal, 2 g of protein, 6 g of fat, and 7 g of carbohydrates. The version with Greek yogurt (50 g) raises the protein to about 6 g and adds calcium. Cucumber provides potassium (about 147 mg/100 g) and vitamin K – a teaspoon of hemp oil improves the absorption of the latter as a fat.

Ingredients – what do you need?

Proportions for 4 servings. Active preparation time: 15 minutes. Chilling time: min. 30 minutes.

• 700 g of field cucumbers (about 4 large)
• 4 teaspoons of cold-pressed hemp oil (1 teaspoon per serving)
• a large bunch of fresh dill (about 30 g)
• 1 clove of garlic
• 300 ml of cold water or kefir
• 1 tablespoon of lemon or lime juice
• salt and pepper to taste
• optional: 200 g of Greek yogurt or kefir for creaminess
• optional: 1/2 avocado for smoothness
• optional: a few mint leaves, radish, and chives for decoration

How to prepare cucumber cold soup with hemp oil – step by step?

This is the quickest soup in this collection – no cooking, just one blender. The only time investment is chilling it in the fridge.

Step 1. Peel and chop the cucumbers. Peel the field cucumbers – especially if they are older or the skin is thick and bitter. Cut into pieces. If the cucumbers have a lot of seeds – cut them lengthwise and scoop out the seed cavity with a spoon. Chop the dill coarsely.

Step 2. Blend. Put the cucumbers, dill, and garlic into the blender. Pour in cold water or kefir. Blend until smooth – about 2 minutes. Add lemon juice, salt, and pepper. If you are adding yogurt or avocado – add them now and blend for another minute. Check the consistency – it should be smooth and slightly frothy.

Step 3. Chill. Pour into a bowl or pitcher. Place in the fridge for at least 30 minutes. You can prepare it in the evening and serve it in the morning – the flavor deepens overnight.

Step 4. Serve with hemp oil. Pour the chilled soup into bowls or glasses. Add 1 teaspoon of hemp oil to each serving just before serving. Garnish with fresh dill, cucumber slices, and radish.

Tips and variations

Cucumber cold soup is extremely versatile. Here are a few tried-and-true variations:

Avocado version. Add 1/2 ripe avocado to the blender. The soup will become creamy and rich in monounsaturated fats – together with hemp oil, it creates a fat profile similar to the Mediterranean diet. The color will change to a darker green.

Mint version. Add 10–15 leaves of fresh mint along with the dill. Mint gives the soup a distinct freshness and coolness – especially pleasant in summer heat. Hemp oil with mint creates a very harmonious aromatic combination.

Hemp seed version. Roasted shelled hemp seeds as a topping – one tablespoon per bowl. The seeds provide crunch and about 3 g of extra protein. The contrast between the crunchy seeds and the cold, creamy soup is very pleasant texturally.

Mistake to avoid. Do not add hemp oil to the blender – intense mixing can oxidize delicate omega acids and change the flavor. Add it only with a teaspoon to the finished, cold soup in the bowl. Another mistake: serving the cold soup at room temperature – the flavor is significantly weaker than when chilled. Also, check out our recipe for tomato soup with hemp oil – another soup where hemp oil replaces cream.

Frequently asked questions

Why does hemp oil pair well with cucumber cold soup?

The cold soup is not heated – it is the perfect dish for hemp oil, which has a smoke point of about 165°C (PMC, 2020). The oil retains a full profile of omega-3 and omega-6 fatty acids in a 3:1 ratio (Callaway, 2004). Its green color and herbal aroma enhance the freshness of cucumber and dill.

Does cucumber cold soup with hemp oil require cooking?

No – it’s a no-cook soup. A blender and 15 minutes are enough. Add hemp oil only to the cold soup in the bowl just before serving – not to the blender, where intense mixing can worsen the fat profile.

Which cucumber to choose for cold soup with hemp oil?

Field cucumbers have a more intense flavor than greenhouse ones. Fresh, young field cucumbers in season (July–August) are the best choice. Older field cucumbers can be bitter – peel the skin and remove the seeds. Greenhouse cucumbers are milder and less likely to be bitter.

How many kcal does cucumber cold soup with hemp oil have?

One serving (about 250 ml) with a teaspoon of oil (5 ml) provides about 85 kcal, 2 g of protein, 6 g of fat, and 7 g of carbohydrates. A tablespoon of hemp oil (15 ml) provides about 125 kcal, 14 g of fat, and about 5 mg of vitamin E (USDA, 2023).

How long can cucumber cold soup be stored?

Store the soup without oil in the refrigerator for up to 2 days. Add hemp oil just before serving to each portion separately. Do not freeze – after thawing, it loses its consistency and freshness. The best flavor is within the first 24 hours.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04